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Wednesday 6-11-2014

7
Jun

Wednesday 6-11-2014

Warm to include: 1 set max rep push-ups
then
Deadlift (5 second negative)
4 x 4 @ 9 RPE
Alternate
Tuck sit/L-sit
4 x Max time
After each set immediately perform 6 parallette shoot throughs
then
WOD
12 Minute Time Cap
3 Rounds
Competition
10 Chest to Bar pullups
10 HSPU
10 KB Swings (#70/#53)
Run 250 Meters
Sport
10 Pull-ups
10 STOH (#135/#83)
10 KB Swings (#70/#53)
Run 250 Meters
Performance
10 Body Rows
10 STOH (#95/#63)
10 KB Swings (#53/#35)
Run 250 Meters

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